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DESCRIPTION

WORKOUT BRIEF

STRUCTURE: In Part 1, athletes will build to a heavy set of 3 Power Cleans. In Part 2, athletes will complete 15 Hang Power Cleans, 1,500/1,200 Meter Bike, 12 Hang Power Cleans, 1,200/900 Meter Bike, 9 Hang Power Cleans, and 900/600 Meter Bike.

STIMULUS: “BURNIN’ RUBBER” is a GRINDY SPRINT workout.

STRATEGY: Athletes should aim to complete the sets of Hang Power Cleans in 4 sets max. Guys should aim to hold a 2:00/1,000m pace or faster on the Bike.

. . . Ladies 2:15/1,000m pace or faster on the Bike.

SCALING: Athletes should choose a barbell weight they could Hang Power Clean for 5 unbroken when fresh.

SCORING: Athletes’ score in Part 1 will be their Heaviest Load. Athletes’ score in Part 2 will be the Time it takes to complete the workout. Athletes should aim to finish in 6-10 Minutes.

EFFICIENCY TIPS

-Athletes should focus on using their legs/hips during Hang Power Cleans

-Athletes should Bike at a pace that allows them to immediately start Hang Power Cleans

STRENGTH

15 min to Establish

Power Clean

WOD

“Burnin Rubber” (Time)

“BURNIN’ RUBBER”

For Time:

15 Hang Power Cleans

1,500/1,200 Meter Bike

12 Hang Power Cleans

1,200/900 Meter Bike

9 Hang Power Cleans

900/600 Meter Bike

12 min Time Cap

Subs- Row-750/600, 600/450, 450/300

RX+-185/135#

RX -155/105#

50-59-115/75#

60+-95/65#

Basics-PVC/BB, 400m Row each time